Beef and Mango Jamaican Stew

A vibrant Jamaican stew featuring tender braised beef, spicy Scotch bonnet chilli, aromatic spices, and sweet chunks of fresh mango.

Dinner Beef Dairy Free Spicy Mango Stew

Estimated Nutrition

Calories

456.2

kcal / serving

1824.8 kcal total

Carbs

36.6g

per serving

146.4 g total

Fat

18.1g

per serving

72.4 g total

Protein

28.8g

per serving

115.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Light Soy Sauce

tbsp

Tomato Puré

Fruits

piece

Mango

peeled, stones removed, chopped

GrainsCereals

Long Grain Rice

cooked and drained to serve

Liquids

Rum

300

Beef Stock

Meat

450

Braising Beef

cut into chunks

NutsSeeds

tsp

Nutmeg

freshly grated

tbsp

Curry Powder

Salt

to taste

Black Pepper

freshly ground, to taste

clove

Garlic

peeled, crushed

tbsp

Thyme

chopped fresh

OilsFats

tbsp

Vegetable Oil

Vegetables

piece

Scotch Bonnet Chilli

finely chopped

piece

Onion

peeled, thinly sliced

piece

Green Pepper

seeds removed, sliced

piece

Tomato

chopped

piece

Baking Potatoes

peeled and cut into large chunks

Method

Stir in mangoes and thyme and cook for 5 minutes.

Mix nutmeg, curry powder, soy sauce, chilli, salt, and pepper in a bowl.

Coat the beef chunks evenly in the spice mixture.

Fry the meat in hot vegetable oil for 2 minutes until golden-brown and set aside.

Sauté onion, pepper, and garlic for 4 minutes until softened.

Stir in tomato purée and chopped tomatoes and cook for 3 minutes.

Return beef to the pan with potato, rum, and 300ml stock and bring to a boil.

Reduce heat and simmer for 60 to 90 minutes until beef is tender.

Serve the stew with cooked long grain rice.